12 training sessions notredame soccer

7/31/2019 12 Training Sessions NotreDame Soccer

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Notre Dame AcademySoccer Program

12 Week Training Program

you get out of it, what you put in it


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Notre Dame Academy Soccer Program12 Week Training Program

"Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks." -Joe Paterno

Below is a 12 week workout program to prepare you for the upcoming season. This workout is intended to get you into

the best possible condition for preseason and carry you through the entire season. Fitness will be of the utmostimportance in the Triton soccer program and will not be taken lightly. This 12-week program, if followed, will help overallfitness when pre-season rolls around. Your fitness levels will be tested and graded during tryouts. The program will beincorporating all aspects of the game into your training. There is a lot of variety and if you do not understand anythingplease feel free to call at anytime.

The work you put into this program will directly affect your season. Below lists how you should follow the weeks of

training and attached is how each workout should be done with detailed instructions.

Good luck and best of wishes.

Topic Boys Girls

Weeks 1, 2 and 3 Ball Control and Agility workout 3 times per week Last week in May Third week in DecemberShooting and Heading 1 time per week

Strength Training 2 times per week

Fitness Shuttles 1 time per week

Weeks 4, 5, and 6 Ball Control and Agility workout 3 times per week 2nd week in June 2nd week in JanuarySpeed Training 1 time per week

Fitness Shuttles 2 times per week


Weeks 7, 8, and 9 Ball Control and Agility workout 2 time per week First week in July Last Week in JanuarySpeed Training 1 time per week

Shooting and Heading 1 times per week

Fitness Shuttles 2 times per weekStrength Training 2 times per week

Weeks 10, 11, and 12 Ball Control and Agility 1 time per week Last week in July 3rd week in FebruaryShooting and Heading 2 time per week

Speed Training 1 times per week

Fitness Shuttles 2 times per week


Your workouts should only last at the most for 1:30 minutes, if anything goes after that try to make some minoradjustments to. Remember to combine the strength training with other workouts during the week, if that means you do45 minute of something in the morning and the strength in the afternoon then that works. One day a week should becompletely free of training to let the body recover and relax. If you have any questions or concerns please call me and Iwill help get things rolling for you.

"The principle is competing against yourself. It's about self-improvement, about being better than you were the daybefore." -Steve Young


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Ball Control, Agility, and Conditioning Workout

1 minute - Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space wheremany changes and touches are necessary. Work on all the moves we have learned and be creative.

1 minute - Head juggling

1 minute - Throw ball up, trap the ball with your feet before it hits the ground, and move off quickly with a short burst

of speed with the ball - repeat.

1 minute - Thigh juggling

1 minute - Throw the ball up, trap the ball with your chest, settle the ball to your feet, and move off quickly with a shortburst of speed with the ball - repeat.

1 minute - Foot juggling with no spin on the ball.

2 minutes - Starting in a sitting position, throw the ball up, get up and stop the ball before it hits the ground, settle itto your feet, and move off quickly with a short burst of speed with the ball - repeat using head, chest, each thigh, eachfoot in that order to trap the ball.

1. Dribble in a figure "8", use the inside of your feet for 6 figure "8's", then use the outside of your feet for 6 more.The markers you dribble around should be 15 yards apart. As you dribble around one marker, accelerate to theother as if you were beating a defender. As you round the marker, use quick touches to improve technical speed.

2. Rest by walking for 30 seconds.3. Set a marker out about 25 yards from a starting point.

a. Sprint dribble to markerb. Sprint backwards to starting pointc. Sprint to balld. Collect ball and sprint dribble back to starting pointe. Repeat 2 times

4. Rest by walking for 30 seconds.5. Set ball on the ground to your left and set a marker out to your right about 10 yards. Move 10 times from side to

side with the ball, without crossing legs do shuffles, toe touches, left foot sole roles, right footed sole rolls, in that

order.

6. Rest by walking for 30 seconds.7. 60 jumps -Two footed jumping forward and backward over the ball without stopping.8. Rest for 30 seconds.9. 60 jumps -Two footed jumping from side to side over the ball without stopping.10.Rest for 30 seconds.11.30 jumps - Throw the ball in the air, jump, catch the ball and throw it back in the air before you hit the ground.

Do this continuously for 30 jumps. Try to jump high enough to catch and throw before you come back down.

12.Rest for 60 seconds.13.50 Sit-ups and 25 push-ups


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Triton Soccer Speed Program

This is for your speed development and muscle conditioning. If done properly and consistently (explosivelyand as fast as you can go) this will improve your speed through the summer. Remember this is just part ofwhat you have to do. You must continue training with the ball and continue playing throughout thesummer to put your work into game action.

Sprint all out on every sprint! - Do not pace yourself

Take full rest period! Not less

Concentrate on Explosive Starts! (Driving knees, leaning forward, pumping arms) keep stride smooth and powerfulthroughout sprint.

Week 4 Week 5 Week 6

8 X 20 yards 10 X 20 yards 12 X 20 yards





Week 7 Weeks 8 & 12 Weeks 9 & 11






Week 10 Rest period weeks 4 - 7 Rest period weeks 8 -12

20 X 20 yards 30 seconds for 20's 20 seconds for 20's






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Shooting and Heading

For this section of the exercise, a soccer kick wall, the side o f a gym, a tennis wall, racquetball court, or anythingelse the ball will bounce back at you is necessary.

1. Technique work: Get 5 to 7 yards from the wall and shoot the ball first time at the wall making sure thefoot is pointed, knee over the ball, center of your foot is striking the center of the ball, and that all thepower is derived from a quick snapping motion of your lower leg. Use your laces to strike the ball. Do thisfor 3 minutes

2. First time shooting with power. Back off 20 yards and shoot the ball first time at the wall. Strike the ball ashard as you can regardless of the bounce, height, speed, etc., that the ball come to you. Pick a spot on thewall to shoot at each time and keep the ball low. (3 minutes)

3. Trapping and shooting: again at 20 yards, strike the ball with power, and as it comes off the wall, trap itcleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound clean trap andset up a quick, hard shot. (6 minutes)

4. From one to two yards away, first time head juggling against the wall. (2 minute)5. Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off head with powergetting your entire body into the heading motion to create power. Catch and repeat. (3 minutes)6. Get within 5 yards of the wall. - Toss the ball against the wall to force you to jump and head the ball back at

the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to jump andhead the ball at the peak of your jump. Remember your technique and head with power. (3 minutes)

Take a 1-minute rest by walking between each drill. Make sure you are working the entire time of each drill and norest. This is developed to work on technique but also work on fitness. As you get tired concentrate on yourtechnique along with the work. In the 89th minute of a game you have to focus on you technique when the game ison the line.


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Strength Training Workout

This workout should take between 30 - 45 minutes and should be done three days a week. Focus on technique andincreasing muscular endurance (i.e. you should push yourselves through the pain and every time it will get easier.) Toensure proper technique, try to work out with a partner. If you need any extra help or would like to do more or evenwant to incorporate weight lifting, come and see Renee for a personalized workout.

Week s 1, 2, 3, and 4

Here is the rest interval betweeneach exercise:Week 1 = 30 secondsWeek 2 = 15 seconds

Week 3 = 15 secondsWeek 4 = No Rest

LegsSquats: 3 sets of 10 reps

Lunges: 3 sets of 8 reps per legPower Lunges: 30 reps alternatingWall-Sits: 3 sets of 1 minute eachCalve raises on stairs: 2 sets of 30reps

Arms/Chest/BackPush-ups: 3 sets of 10Triceps sit-ups: 3 sets of 10

AbsBackCrunches: 60 SideCrunches: 30 per sidePlank: 2 minutesBicycles: 2 minutesLeg Lifts: 30 reps

Weeks 5, 6,7, and 8



LegsSquats: 4 sets of 15 reps

Lunges: 4 sets of 10 reps per legPower Lunges: 35 reps alternatingWall-Sits: 4 sets of 1:30 minuteeachCalve raises on stairs: 3 sets of 40reps


AbsBackCrunches: 80Side Crunches: 40 per sidePlank: 2:30 minutesBicycles: 2:30 minutes

Leg Lifts: 40 reps

Weeks 9, 10, 11, and 12



LegsSquats: 4 sets of 20 repsLunges: 4 sets of 15 reps per leg

Power Lunges: 40 reps alternatingWall-Sits: 4 sets of 2 minute eachCalve raises on stairs: 4 sets of 35reps


AbsBackCrunches: 100 SideCrunches: 45 per sidePlank: 2 x 2 minutesBicycles: 2 x 2 minutesLeg Lifts: 2 x 30 reps


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Triton Fitness Shuttles (Conditioning)

40-Yard Shuttles

Two markers 40 yards apart is the setup for this drill. Up and back three times (total of 240 yards) Rest after each set for 45 seconds, each set should take you around 45 seconds also.

Weeks 1-6 = 6 sets Weeks 6-12 = 8 sets

50-Yard Shuttles

Six markers at ten yard intervals is the set up for this drill 10 and back, 20 and back, 30 and back, 40 and back, 50 and back (total of 300 yards) Rest after each set is 1 minute, each set should take you around 1 minute also. Weeks 1-6 = 6 sets Weeks 6-12 = 8 sets

Super set

120 yard sprint in 20 seconds 120 yards back in 40 seconds Rest interval on the line of 1:00 minute 10 complete sets for weeks 1-6 15 complete sets for weeks 6-12

12 training sessions notredame soccer

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